CFW Weekly Update for December 1, 2019
Reminder: Our Member Holiday Party is next Friday, December 13th! Hope to see everyone there!
Dec 24th – Morning Classes only
Dec 25th – Closed
Dec 26th – Community Team Workout
Dec 31st – Morning Classes Only
Jan 1st – Community Team Workout
This week we have Overhead Squats on Monday, Pullups on Wednesday, and Inversion on Saturday.
Monday we have Overhead Squats and a Heavy Breathing Workout. Warmup is Overhead Squat Prep. Overhead Squats is Building to a Heavy Snatch Balance + Overhead Squats. Prep is Movement Review & Doubleunder Practice. Workout is a Chipper with Rowing, Doubleunders, & Burpee Box Jumps. Extra Credit is Glute & Core Accessory. Goal: <10:00.
Tuesday is a Power Output Workout. Warmup is Barbell movements with Shuttle Run in between. Prep is Thruster & Power Clean Review. Workout is Sets of Thrusters into Sets of Power Cleans into sets of 12s Airbike for Weight & Watts. Extra Credit is Flushing with Mobility.
Wednesday it’s Pullups and a Muscular Burn Workout. Warmup is Scap & Squat Prep. Pullups are Building to a Heavy 2 Reps. Prep is Kipping Pullup Review & Practice. Workout is Cindy. Extra Credit is Flushing with Stretching.Goal: 12+ Rounds.
Thursday will be a Heavy Breathing Workout and a Core Finisher. Warmup is Dowel Duel & Run. Prep is Russian KbS Review. Workout is Descending sets of Running (distance) & Russian KbS. Finisher is Transverse & Sagittal Core Work. Extra Credit is Core (back core) Accessory with Stretching. Goal: <15:00.
Friday is a Long Breathe & Burn Workout. Warmup is Mixed Movements with Monostructural Bouts in between. Prep is Toes to Bar Review & Practice. Workout is 3 Separate Pieces the First Two with 3 Rounds each & the Final Piece being a Weighted Carry. Extra Credit is Stretching & Bicep Accessory Work. Goal: <30:00.
Saturday is Inversion Work and a Partner Breathe & Burn Workout. Warmup is Partner Medball Movements. Inversion is Accumulating Sets of Freestanding HSPU + a Hold. Prep is Deadlift & HS Walk Review. Workout is 10 Rounds of Deadlifts & HS Walks alternating with a Partner. Extra Credit is Lower Body Accessory Work.Goal: <20:00.
Monday – Full body; Rowing, KB swings, Pullups, Push press wall balls
Tuesday – Butt Camp; Tempo Glute bridge, Hips thrust, Pistol step downs, Situps, alternating V-ups
Wednesday – Cardio; Row/Bike, Wall balls, Jumping pullups, Thrusters
Thursday – Upper Body; Drop set bench press, BB bent over row, Bear crawl
Friday – HIIT / Full Body; 1 mile partner row/bike, pullups, pushups, squats, burpees
Saturday – Squats, Rowing/bike/skipping, Russian twist, Lateral hurdle hops, Wall walks, Ab mat situps, Pushups, Ring rows, Candle sticks, Tire flips, rope stand ups
Sunday – Cardio & Core – Skipping, Bike, Planks, Deadbugs, Sled Pulls, Side Step- overs